Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk
♀ 100-lb sandbag
♂ 150-lb sandbag
Post rounds and reps to comments.
Stimulus and Strategy:
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.
Scaling:
Reduce the load of the sandbag.
To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.
In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 knees-to-chests
3 sandbag over-the-shoulders
1 wall walk
♀ 70-lb sandbag
♂ 100-lb sandbag
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hanging knee raises
3 single-arm dumbbell power cleans
1 inchworm + push-up from the knees
Switch arms on the cleans as needed.
♀ 25-lb dumbbell
♂ 35-lb dumbbell
Coaching cues:
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.
Resources:
The Kipping Toes-to-Bar
Sandbag Training
DIY Sandbag
The Wall Walk
Kipping Hanging Knee Raises
Inchworm + Push-Up From the Knees
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